"Doctor, am I suitable for ketogenic diet? Will there be any problems? With the popularization of "ketogenic diet" in the weight loss market, many patients often ask about the implementation of ketogenic diet in weight loss or medical clinics. Judging from the six constitutions of traditional Chinese medicine, in fact, a ketogenic low-sugar diet should be healthier.
Ketogenic diet features: low carbohydrate, medium protein, and a lot of oil.
In recent years, there has been an upsurge of ketogenic diet in China. Whether they really know about ketogenesis or not, many people are keen on ketogenesis diet.
Ketogenic diet is a low-carbohydrate diet, and the ratio of fat to protein and carbohydrate is four to one (fat is four, and protein and carbohydrate are combined into one), thus making the body produce nutritional ketosis. Simply put, when only a very small amount of carbohydrates, an appropriate amount of protein and a very large amount of oil are ingested, the energy utilization mode of the body will be transformed into a metabolic mode with ketone bodies as energy.
Once in the ketogenic state, the body will get 10 benefits, including:
1. Relieve fatigue and keep a clear head.
2. Reduce hunger and suppress appetite.
3. Improve sleep quality and reduce chronic inflammation in the body.
4. Increase high-density lipoprotein and decrease triglyceride and low-density lipoprotein.
5. Reduce anxiety and improve mood.
6. Improve skin problems, such as fatty dermatitis, acne and atopic dermatitis.
7. Improve constipation, especially constipation caused by insufficient oil intake.
8. Improve muscle endurance and endurance.
9. Stabilize the problem of excessive and violent blood sugar shocks.
10. Improve reproductive and sexual abilities and stabilize hormone secretion function.
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Losing weight is not just ketone production, but also low-sugar diet and primitive diet.
Many people's understanding of ketogenic diet mostly focuses on weight management. Dr. Chen Junru, who has a background in traditional Chinese medicine and nutrition medicine, said in his new book "Chinese medicine teaches you how to eat ketogenic low-sugar and low-carbon vegetables" that the purpose of ketogenic diet is to lose weight. However, people who have not received professional ketogenic training are worried that cholesterol and triglycerides will soar.
In fact, besides ketogenesis, there are other ways to lose weight, such as low-sugar diet, primitive diet, etc., which can achieve the purpose of controlling weight and eating healthily, and it is safer.
"Low-carbon diet" is to reduce the intake of carbohydrates, so that the daily intake of carbohydrates is between 20-60 grams, not exceeding 20% of the total calories. This low-carbohydrate diet also allows a large number of vegetables to replace starch, avoiding the intake of carbohydrates that are absorbed fastest by the body, such as refined starch, white rice, bread, steamed bread and white flour.
Combining Chinese and western recipes, you can eat ketogenic low-sugar and carbon-reducing dishes that meet your own physique.
According to the six constitutions of traditional Chinese medicine, eating healthy Chinese and western dishes with ketogenic and low sugar can bring more benefits to health!
For example, some people are cold, and their diet should be high in protein and fat; However, if it is phlegm-dampness constitution, the diet should be based on the principle of rough tea and light rice; If it is yin deficiency type, the diet should be mainly high in fat and a large number of fresh vegetables, while the ketogenic diet principle is super high in fat, some protein and fruits and vegetables (4: 1), and the proportion should be adjusted for people with different constitutions.
Ketogenic diet focuses on the types and collocation of ingredients and the proportion of three nutrients, while Chinese medicine tonic focuses on physique, health care and aftercare. The two seem to have nothing to do, but they are also based on physical health. Therefore, it is suggested to combine the two, and let consumers eat ketogenic, low-sugar and low-carbon dishes that meet their own physique through the combination of Chinese and western recipes.
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■ Shrimp with lettuce
Sugar index:
Suitable for physique: suitable for general physique.
Suitable for physique: qi deficiency and blood deficiency.
Materials:
Shrimp 200g, carrot 5g, celery 5g, fried dough sticks 20g, potato 10g, and lettuce 2g.
Seasoning: a little salt and a little white pepper.
Exercise:
1. Dice shrimp, and dice carrot, celery, fungus and sweet potato for later use. Fried dough sticks are crushed and put on a plate.
2. Boil a pot of hot water, boil all the materials except celery in step 1, and then pick them up for later use.
3. Heat the oil pan, add celery and stir-fry, stir-fry Sichuan-fried ingredients together, add seasonings and mix well, then pour into the pan.
4. It is more delicious to wrap the above ingredients in lettuce and eat together.
Shrimp is crisp and refreshing, not greasy, and it tastes healthy.
In order to make the taste of shrimp stand out, they often use more oil and seasoning when they stir fry, but they can use less seasoning when they cook, which will make them healthier. If you feel that the content of fried dough sticks and sweet potato starch in the ingredients is too high, you can also change some ingredients according to your own preferences.
■ Roasted wax gourd
Sugar index:
Suitable for physique: people who are suitable for hot and dry physique.
Materials:
30g of plum blossom meat, 50g of wax gourd, 0/5g of carrot/kloc-,5g of onion, 2g of ginger and 2g of coriander.
Seasoning: 1 tbsp soy sauce, 1/2 tbsp sugar, a little pepper.
Exercise:
1. Wash plum blossom meat and cut into sections, peel melon and cut into sections, cut carrots, cut onions, slice ginger and cut coriander into small pieces for later use.
2. Pour olive oil into the hot pot and saute shallots and ginger, then pour plum blossom pieces and stir-fry until the meat changes color.
3. Add carrots, wax gourd and seasonings and stew for about 1 hour until carrots and wax gourd are completely cooked.
Wax gourd rich in water is full of treasures.
Winter melon is cold and sweet, clearing away heat and promoting fluid production. When you have heatstroke in summer, you can peel the skin and cook tea. Wax gourd peel can promote diuresis to reduce swelling, and melon seeds can promote diuresis to expel pus, which can cure lung heat, asthma and cough, while wax gourd meat itself has the effect of clearing heat and resolving phlegm. Therefore, wax gourd is a treasure all over the body, which is very suitable for eating in summer, but people who are physically weak and afraid of cold can avoid overeating.